Bodyweight Ring Exercises

[movestrength]

Currently been tying my rings around a tree and working out in the park since the lockdown as I have no equipment except my rings and power tower.
I have been doing an A/B split.

Workout A
Handstand Push-Up	4	10
RTO Ring Pushups	4	10
Ring Dips	4	10
Ring Tricep Extensions	4	10
Ring Tricep Dip	4	10
Archer Rows	4	10
Workout B
Ring Pull-Up	4	10
Ring Row	4	10
Ring Pelican Curl	4	10
Ring Bicep Curl	4	10
Ring Face Pull	4	10
Tuck Front Lever Raises	4	10

I also do levels for skill work pre-workout.

Does anyone else enjoy working out on the rings? What are your favourite exercises on the rings?

 

[pet']

Hello,

@LvlUpStr
It depends on what you want to do. For instance, this is a good set up for muscle up (strength and stability).

They are also good for OA push ups (huge stability work)

I also use them for see-saw plank

Kind regards,

Pet'

 

[Hung]

Chin up/Pull up - the rings are very shoulder - friendly

 

[Maine-ah KB]

Rings are great.
I love them for pullups, dips. I used to do skin the cats on them but thats not happening at the moment.

 

[Chrisdavisjr]

I haven't used my rings in a while. I'm a big fan of ring push-ups, especially if you bring the rings together at the top of the movement; it really gets the chest involved.

I also think they're the best implement for dips and bodyweight rows.

 

[movestrength]

Another rings hypertrophy routine today.
I wanted to put more emphasis on the bicep muscles instead of the back as it was quite sore.

To emphasize the biceps, I switched the grip and did each exercise with a reverse grip. It took a lot of the emphasis away from the back and really isolated the biceps which measured at 18" at a peak after the workout.

It is incredible how you can train different muscles and isolate the muscle with a change of grip.

Workout B
Maltese Ring Pushups
Behind the Neck Pullups	4	10
Reverse Grip Ring Row	4	10
Ring Staggered Chinups	4	10
Ring Curl	4	10
Ring Rear Delt Flyes	4	10

 

[Kozushi]

Inversions and dips.

 

[H. Mac]

Rings are great - almost magic!

Besides the exercises that others have already listed, they’re perfect for Roll Outs; Pull and Chin Ups with Rings at different heights: Levers; Archer Rows; Flys; Rear Delt Flys; A convenient balance hold for Pistol Squats, etc.

As with Kettlebells, the only limits on the utility of Rings are those of our imaginations!